Strength:
“Bench Press”
Every 2:00 x 5 Sets:
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: Max Reps @ 85%
% of 1RM Bench Press
Goal on Max Set: 5+ Reps
WOD:
“Lucario’s Aura Sphere”
For Reps:
15:00 AMRAP
Unbroken Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
Score = Total Reps
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 2:
15:00 AMRAP
Unbroken Pull-Up Set
15/10 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
15:00 AMRAP
10 Ring Rows
10 Push-Ups (from knees if needed)
10 Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Masters 55+:
15:00 AMRAP
Unbroken Pull-Up Set
15/10 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Competitor:
15:00 AMRAP
Unbroken Chest-to-Bar Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 30/20lb, 14/9kg, 10/9ft
Hotel Gym / Travel:
15:00 AMRAP
Unbroken Dual Dumbbell Bent-Over Row Set
20/15 Push-Ups
Unbroken Dual Dumbbell Thruster Set
Dumbbell: Choice (suggested @ 35/25lb, 15/12kg)